Prediabetes is a stage where blood sugar levels are higher than normal but not high enough to be diagnosed with type 2 diabetes. If left uncontrolled, prediabetes can progress to diabetes, according to the health website Medical News Today (UK ).
People with prediabetes don't need to completely avoid sweet fruits; they just need to choose the right kinds and eat them in moderation.
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Therefore, many people with prediabetes begin to cut out almost all sugary foods, including sweet fruits. However, experts say this is not entirely true.
Not all sweet fruits cause a sharp increase in blood sugar.
What needs to be considered is not just the sweetness of the fruit, but how the body absorbs the sugar. Whole fruits contain fiber, vitamins, and many beneficial compounds, so their impact on blood sugar is very different from that of candy or soft drinks.
Therefore, people with prediabetes don't necessarily have to completely avoid fruit, but they need to know how to choose the right kinds, says nutritionist Kelly Seymour at Johns Hopkins Medicine (USA).
Although fruits contain natural sugars like fructose, glucose, and sucrose, they are also rich in fiber. The fiber in fruits helps slow down the digestion and absorption of carbohydrates, so blood sugar levels rise slowly after eating.
At the same time, fruits also contain vitamin C, potassium, and many antioxidant compounds that can reduce inflammation and protect cardiovascular health. Meanwhile, sugary drinks and sweets often contain a lot of sugar but very little fiber. Therefore, they cause blood sugar to rise rapidly.
It is important to choose the right type and the right portion size.
According to the American Diabetes Association (ADA), people with prediabetes can still eat most types of fruit. The important thing is to prioritize fresh fruit, frozen fruit, and canned fruit without added sugar over juice or fruit in syrup.
Many people believe that any fruit that tastes sweet will significantly raise blood sugar levels. In reality, it's not that simple. The extent to which a fruit affects blood sugar depends on several factors, including fiber content, total carbohydrate content, glycemic index, glycemic load, and the amount consumed at one time.
For example, watermelon is quite sweet but contains a lot of water, so the sugar content in a serving isn't too high. Conversely, raisins, even if you only eat a small amount, contain a very concentrated amount of sugar because the water has been lost during the drying process.
Each person has different levels of insulin resistance, weight, exercise intensity, and physical condition. Therefore, their response to different fruits will also vary.
If guided by their doctor to monitor their blood sugar at home, people with prediabetes can check their blood sugar before and after meals. This helps them understand how their bodies react to different types of fruit. This method allows for more appropriate portion adjustments instead of excessive dietary restrictions.
According to Medical News Today , people who are also obese, have kidney disease, or are taking medication for blood sugar disorders should also consult with a nutritionist to design a suitable diet plan.